Walking
for
Fitness
Resources:
The Center for Disease Control and Prevention
4770 Buford Highway, NE, K-26
Atlanta, GA 30341
www.cdc/gpv/nccdphp/dnpa
American Heart Association
www.americanheart.org
National Heart, Lung and Blood Institute
www.nhlbi.nih.gov/guidelines/obesity/
ob_gdlns.htm
President’s Council on Physical Fitness/Sports
Department W,
200 Independence Avenue, SW
Room738-H
Washington, DC 20201-00004
Phone: (202) 690-9000
www.fitness.gov
www.medicinet.com/exercise_and_fitness
The Texas Obesity Research Center promotes
interdisciplinary research, education and training
and fosters local community collaborations to
develop state-of-the-art Obesity Prevention and
Control methodologies through cross sectional and
longitudinal research investigating psychosocial,
environmental and biologic determinants of obesity
and its consequences.
www.thewalkingsite.com
For more information about the Texas Obesity
Research Center contact:
Funded in part by:
National Cancer Institute
Texas Obesity Research Center
University of Houston
3855 Holman St., Room 104 Garrison
Houston, TX 77204
www.cancer.gov
torc@uh.edu
713.743.1183
Visit our website at
https://www.uh.edu/torc
Follow us on
Why is Physical Activity Important?
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Physical activity helps prevent chronic
diseases, like heart disease and stroke.
Physical activity helps reduce blood
pressure.
Physical activity helps reduce
depression and anxiety and increase
feeling of well-being.
Regular aerobic physical activity
increases your fitness level to handle
everyday tasks more efficiently.
How Much is Enough for Good
Health?
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At least 30 minutes of moderate-intensity
physical activity is recommended for
good health.
Although more is better, any physical
activity is better than none.
Walk briskly at least 5 days each week.
Walk for 60-90 minutes daily for weight
loss or weight maintenance
Stretching is Important
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Stretch before and after you walk.
Stretching before you walk decreases the
chance of injury and muscle soreness and
increases your walking performance.
Warm up for a few minutes with a slow
walk, then stretch your hamstrings, ankles,
calves, and groin.
The Benefits of Walking
Walking at a moderate pace for 30-60
minutes:
• Burns stored fat
• Builds muscle, which speeds up your
metabolism
Walking for 1 hour per day is also associated
with reduced risk of:
• Heart disease
• Breast and colon cancers
• Diabetes
• Stroke
Burning More Calories per Mile
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Racewalk: Speeds faster than 13minute mile rate help you burn more
calories per mile, use more muscle
groups, and build muscle.
Use Walking Poles: Fitness walking
poles such as Nordic Walker,
Exerstrider sticks or Leki poles are an
option for those who cannot walk fast
and want to burn more calories per
mile.
Walking Strategies
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Remember: you should stretch,
walk, and then stretch again.
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Start gradually.
Walk with a friend or pet.
Choose good quality walking shoes.
Keep track of how far, how long, and how
often you walk, for a real sense of
achievement.
Be prepared to seize opportunity: Keep a
pair of walking shoes in your car or office.
Please talk with your doctor before
starting vigorous physical activity.